AM Pilates Studio

Located in Las Vegas, NV USA 702-339-2809

Got a Pain in the Neck? A Pooch? A Hunchback?

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 Do these 7 easy steps to relieve

Neck and shoulder tightness and pain,

Improve your posture and

Strengthen your core with…

The Blooming Flower

Hands on the back of the head. Sit up tall.

Blooming Flower-Step 1
Place your hands on the back of the head. Sit up tall and gently bring your belly to your spine.


Blooming Flower -Step 2 Inhale - bringing your shoulders to your ears.

Blooming Flower -Step 2
Inhale – Gently press your head into your hands feeling your muscles activate in the back of the neck and surrounding the spine. Raise your shoulders to your ears. Continue to sit tall with belly to the spine through the steps.


Blooming Flower - Step 3 Exhale-Release hands from head and float arms down keeping shoulders open and elbows forward. You should feel your shoulder blades (scapula) against your back.

Blooming Flower – Step 3
Exhale-Keep your head lifted, feeling your muscles down your spine.       Release hands from head and float arms down keeping shoulders open and elbows forward.
You should feel your shoulder blades (scapula) against your back.


Blooming Flower - Step 4 Continue Exhaling and floating arms down until they are straight, keeping palms facing up.

Blooming Flower – Step 4
Continue Exhaling and floating arms down until they are straight, keeping palms facing up.


Step 4 Cont.

Step 4 Cont.


Blooming Flower-Step 5 Inhale-Place the back of your hands on your low back.

Blooming Flower-Step 5
Inhale-Place the back of your hands on your low back. Keep your head lifted.


Blooming Flower- Step 6 Exhale-Keeping back of hands on back of hips, gently press your elbows forward.  You should feel a stretch deep in your shoulders.  These are your rotator cuffs-small muscles that are often neglected.

Blooming Flower- Step 6
Exhale-Keeping back of hands on back of hips, gently press your elbows forward.
You should feel a stretch deep in your shoulders.
These are your rotator cuffs-small muscles that are often neglected.


Blooming Flower-Step 7 Drop your chin to your chest and breath slowly in and out. Allow your neck to stretch. Roll your head from side to side to increase the stretch in your upper trapezius muscle-the muscle that is the main culprit for neck and shoulder tightness.

Blooming Flower-Step 7
Drop your chin to your chest and breath slowly in and out. Allow your neck to stretch. Roll your head from side to side to increase the stretch in your upper trapezius muscle-the muscle that is the main culprit for neck and shoulder tightness.

Do this short, easy routine a few times a day

anytime, anywhere!

  • If you have any questions, please call or text me at 702-339-2809. I am happy to speak with you about your unique, amazing body and how you can most efficiently use this awesome creation!

Sincerely,

Alison Marsh

Author: Alison B. Marsh

Hi! I'm Alison B. Marsh. I am a Pilates instructor and owner of AM Pilates & Posture in Las Vegas, NV. I am also the creator of DK Body Pregnancy Pilates certification and blogger at YourPregnantCore.com: Pre & Postnatal Pilates Education I am a wife to Chris, mother to Madison and Daniel (both adopted), Step-mother to Caitlyn and Kirsten, and mother to Zechariah born in July 2015, our first biological child. Feel free to contact me at alisonb.marsh@gmail.com

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